Meditation Techniques: Focusing on Breath vs. Mindfulness

Meditation has become a popular practice for promoting mental clarity, reducing stress, and enhancing overall well-being. Within the vast landscape of meditation, two techniques often stand out: focusing on the breath and adopting mindfulness. Both methods have their unique benefits and applications. This article will explore whether focusing on the breath or something else is the most effective approach to meditation.

Understanding Focus in Meditation

Many schools of meditation emphasize focusing on one aspect or thought. The goal is to empty the mind of all thoughts and achieve a state of thoughtlessness. In this state, the body's natural response, particularly the autonomic response to breathing, takes over. However, if breathing itself is your object of focus, that too can be a method to calm the mind and achieve inner peace.

If you're new to meditation, it's essential to prepare yourself with the tools you've learned before starting the session. This can involve setting a comfortable environment, choosing a specific time, or engaging in a few minutes of deep breathing to clear your mind.

Mindful Meditation vs. Breath Awareness

Mindfulness meditation involves observing the present moment without judgment. It encourages individuals to be fully aware of their experiences, including their breath, thoughts, and sensations without allowing the mind to wander. This technique can be particularly effective for those who have difficulty focusing on a single object, as it encourages a broader awareness of the present moment.

On the other hand, breath awareness meditation focuses on the sensations of the breath. Practitioners often choose a specific part of the body where they can feel the breath most easily, such as the nostrils or the belly. By directing their attention to the breath, they aim to calm the mind and reduce mental chatter. However, some meditation teachers argue that the concentration required for breath awareness can intensify stress in the nervous system.

My Personal Experience in Teaching Meditation

I have been teaching meditation for 15 years and have guided over 3,300 clients. In my extensive experience, I have found that breathing awareness does not necessarily help dissolve stored emotional stress. In fact, the concentration required for breath awareness or any form of thought awareness can be counterproductive for stress relief.

Instead, I recommend techniques such as contemplation, nonduality, or transcendental meditation (TM) or non-dual spontaneous realization (NSR). These methods emphasize effortlessness and allow the mind to naturally quiet itself without the need for constant concentration.

Choosing the Right Technique

Ultimately, the choice between focusing on breath awareness and mindfulness depends on your personal preferences and the specific goals you have for your meditation practice. Here are a few considerations:

For those new to meditation: Start with a simple and familiar object, such as the breath, to build a foundation of concentration. For experienced practitioners: Mixing techniques can be beneficial. For example, alternate between breath awareness and mindfulness to deepen your practice. For those seeking stress relief: Contemplation, nonduality, or TM/NSR might provide a more restful and holistic approach.

Whether you choose to focus on your breath or practice mindfulness, the key is consistency and gracefully returning to the chosen object when the mind wanders. Over time, these practices can significantly enhance your mental, emotional, and physical well-being.

Conclusion

Meditation is a powerful tool for personal growth and well-being. Whether you choose to focus on the breath or practice mindfulness, the benefits are profound. By exploring different techniques and finding what works best for you, you can unlock the full potential of your meditation practice.